Hey! Are you ready to take your fit test?
This test is a great way for you to see where you are now, and how far you will be able to come in six weeks! So give it your all, and don't be discouraged by your results. You're here to improve, remember?!
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Speed Test:
Warm Up:
Your warm up will last around five to six minutes. Begin walking on a treadmill and then increase your intensity to a jog, then a run, and then back to a walk. Repeat for the remainder of the time.
Estimate what your sprint speed would be for 30 seconds. Start your test at 1.5mph less than that.
The Test:
Begin your test at that speed you calculated. Hold that speed for 30 seconds. Increase your speed by .5mph every 30 seconds until you can't hold that speed for the duration of the time. The top speed that you could hold for the full 30 seconds is your score.
(P.S. If you are new to treadmill running and have no clue where to start, start at 5.0mph then go from there.)
Push-Up Test:
Do as many push-ups as you can without resting!
If you need to take a quick 2-3 second breather that's okay, but when your rest lasts more than five seconds, that will be the end of your test! All push-ups need to be on your toes!
(Ex: 10 push-ups - 3 second rest - 8 push-ups - 4 second rest - 8 push-ups - 6 second rest - END TEST. Your score would be 26.)
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